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7/28/19 12:38 P

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I, too, won't post here.
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Edited by: MOOMSHINE at: 7/28/2019 (12:40)
_______________
I am Auntie Em
Pacific Time


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5/11/19 9:54 A

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I have started on the 100 More Days of Weight Loss, but will not post because this is really not a Book Discussion Forum.

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5/4/19 8:21 A

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Day 100 - This is how I live!

"One of the most common themes among dieters is the phrase, 'I know what to do, I just don't do it.' During the past 100 days, I hope you've come a long way from that one."

"But even with successful dieters, there's another problem that often occurs. As time goes by, eventually they will confess, 'I forgot what I know!'

"From time to time you need a way to remind yourself of the principles you live by."

"Start by selecting your favorite principles from the 100 Days Program. Then choose the top 10 lessons that fit best for you -- the ones yhou want to live by long-term."

"Write these down and then plan how you'll keep them in mind forever."

"Yes, this is how I live!"


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5/3/19 4:28 P

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Day 99 - It's not here!

"No matter how long you stay on your diet or maintenance plan, food will still always look good!
And you'll never be completely free of the temptation to eat something when you feel stress or upset and need nurturing and solace."

"On days when the world lets you down, food will always have an appeal. It's simply quick, easy, and available, giving you an instant solution to whatever's troubling you."

"Make a sign that says, 'It's not in here!' Then place it at eye level on your refrigerator or your cupboard. Whenever you start to open those doors, read the sign and remind yourself that food cannot be a solution to your emotional needs."

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5/2/19 9:57 P

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Day 98 - New Year's resolution

"Imagine what your life will be like after you've reached your weight-loss goals..."

"Today you'll be creating a new Year's resolution in advance..."

And the author tells us how to do just that.

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5/1/19 9:01 A

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Day 97 - Use what works

"Think back to previous times when you've done well with losing weight or exercising regularly.
If certain techniques or strategies worked for you in the past, they will usually work again."

"Don't let your present circumstances keep you from making progress."

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4/30/19 12:40 P

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Day 96 - What will it take?

"If you continue to struggle with following through on your goals, try breaking them down into smaller and smaller actions until you run out of excuses for not doing your plan."

"After you create your first action step, ask: 'What will it take to make that happen?' Once you figure this out, use your answer to spell out a new intention."

Much more information is contained in the book.

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4/29/19 8:35 A

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Day 95 - Set your intentions

"...define your goals as intentions and clarify what you want to do."

"Intention start the action.'

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4/28/19 2:54 P

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Day 94 - Three columns of weight loss

"Every day, from the time you get up in the morning until you go to bed at night, you live out your day in one of three behavior columns -- weight loss, maintain, or gain. With these categories, there's no gray or in between. At the end of the day, you'll know exactly which one matched your life."

"So pick your spot. Decide where you want to be, and then follow through with living in that column."

"Don't kid yourself and say that you're 'trying' to lose weight. If you really want to accomplish your goal, stay in the column it requires."

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4/27/19 8:12 A

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Psalm 93 - 20-year plan

"Just as you brush your teeth or take a shower every day, you can also create a regular routine for managing your weight."

"...think ahead to the next 20 years. What types of things can you see yourself doing consistently for 20 years or longer?,,,determine your answers ,,,, and then combine them into a lasting plan for daily life."

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4/26/19 8:40 A

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Day 92 - Accept the solution

This chapter is so important to me because I get frustrated that I cannot reach the weight goal that I want to be.

The author writes, "Let's suppose that even though you're not happy about it, you've decided to accept that obesity is a condition and that you're stuck with it long term.

Now it's time to add one more piece -- you have to be willing to accept the solution. That means you not only have to live in a way that matches your goals at the moment, you also have to accept that you'll be doing this for the rest of your life."

What's you plan?"

So much in between information. But I cannot type it all.

However,

"A decision about what to weigh is a decision about how to live." Ponder that thought.



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4/25/19 7:51 A

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Day 91 - Obesity is a condition

"If you're like most dieters, you can't wait for your program to be done."

"Regardless of all the magazine promises and 'after' photos, there is no such thing as permanent weight loss."

"In reality, obesity is a condition just like diabetes. When people become diabetic, they have to learn how to get their condition under control, and then they have to live every day of their lives in a way that keeps it managed."

"Accept the condition."

Some steps to take in managing your condition

"In your journal, write a paragraph or two about your condition and your plan for accepting the fact that you have."

"Describe what you will do today to manage your ongoing condition."

I can attest to this situation. Many, many times over the years I have dieted and fasted, and then after I've reached my goal, I go back to eating the wrong way again.

I must accept the fact that I have "a condition," and act upon it.

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4/24/19 7:42 A

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Day 90 - Live '\as if"

"Researchers have long known that if we pretend a little, eventually we can build a whole new pattern of behavior."

"Act as if it's real."

"...you don't have to wait until some day when you've lost weight or found a new job to live at your best. When you get dressed each morning, look in the mirror and say, 'I look great!'. Then walk and talk as if you do."

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4/23/19 4:42 P

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Day 89 - At my best

"How do you act when you're living and performing at your best?"

"To bring back the qualities and concepts you've lost, remind yourself that you still value them."

Do a at your best list.

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4/22/19 7:57 A

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Day 88 - I do care!

"If you're like most people, you get tired of staying on your diet, pushing yourself to exercise, and avoiding all the fun times around food. Sometimes you may get so discouraged that you decide you just don't care anymore."

"Don't stop caring!"

"....you have to stick with your diet even during times when you don't feel like it."

"On a bad day when you're tempted to 'not care,' remind yourself that you are worth it and you deserve to improve your life and your health."

"When you're tempted to stop caring, dig past your excuses to see what might be getting to you."

"Rather than just giving up and deciding you don't care about your goals, take care of the real issues that are getting in your way."

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4/21/19 1:20 P

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Day 87 - Old habits
"Right now you may feel totally confident that this time you will never gain back your weight. I certainly hope you're right."

"Almost without exception, people who regain weight admit it's because they slipped back into their old habits."

"To prevent slipping back into your old habits, you may still have to break the patterns that got you into them in the first place. Begin with identifying times when you eat strictly out of habit, then decide how you could change your routine."

"Create new patterns."

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4/19/19 8:06 A

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Day 86 - Minimize the damage

"...you don't have to give up just because of a little extra eating."

"Instead of giving up when you're faced with difficult times, stay on your plan by using the simple phrase, "Minimize the damage!"

"Stop while it's small."

"Build a strong confidence that you can stop eating and get back on track."

"pull out any tools that will help you get back in control --sit on your hands, leave the room, brush your teeth, or even throw out the rest of the food."

So many other tips are provided in this chapter.

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4/18/19 9:32 A

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Day 85 - Let it go

"...a lot of things are not fair. But bitterness and resentment will simply allow your negative feelings...to keep eating at you."

"...in your efforts to 'show them,' you're the one who overeats, gains weight, or feels depressed."

"Let them go"


So many tips on how to "let them go"!

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4/17/19 9:26 A

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Day 84 - The expectation square

"With almost everything in life, you hold a mental picture of how things should be."

"People or things are almost never as they should be....."

"These unmet expectations will often contribute to [our] struggles with food and eating."

"If real life never seems to match your picture, you may need to change your image...."

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4/16/19 5:42 P

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Day 83 - No more deprivation

"Suppose you host a birthday party where everyone else has ice cream while you just drink black coffee. You really want to stay on your diet but watching everyone eat makes you feel deprived and left out. So after your guests have gone home, you sneak into the kitchen and eat three pieces of leftover cake.' Read the author's suggestions about this situation.

I had two challenges recently -- I attended birthday party, and today I attended lunch with others at a restaurant. Praise the Lord, I overcame the challenges!

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4/14/19 3:09 P

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Day 82 - Last-straw eating

"After one more thing happens on an already stressful day, it's easy to exclaim, 'That's was the last straw!' and head for the kitchen to dive into the bag of cookies."

"Recognize the chain."

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4/13/19 4:31 P

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Day 81 - Unhook the chains

"After you identify all the links in an eating-related chain of events, look carefully at each one. Determine exactly which places you slipped up and consider what you could have done to prevent them."

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4/12/19 3:01 P

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Day 80 - Get a new title

"When you struggle with your eating or with gaining weight, you might be tempted to describe yourself with words such as fat, lazy, failure, or screw-up. Unfortunately, when you create a negative view of yourself, you will usually match it by how you live."

"To change the way you see yourself, you may have to create a different picture."

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4/11/19 9:44 A

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Day 79 - Live as a "healthy" person

"You're tired of salad and you're bored with grilled chicken breast."

"All you really want is to be able to eat like a "normal" person.

"Think healthy instead of thin."

So much food for thought in this chapter.


I am basically on a Daniel Plan, no meat, dairy products, eggs, coffee, etc.

I can't wait to get back to eating like a "normal person." but as the author states, "Most of the "normal" people in our society eat way too much, make poor food choices, and don't care. Is that what you've striving for?

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4/9/19 12:57 P

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Day 78 - Ditch the critic

"Do you ever try to motivate yourself by using critical or by using negative self-talk?

"Unfortunately, punishing yourself doesn't usually cause you to change your behavior...." Instead say, "No matter what you say or do to me, I am still a worthwhile person."

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4/7/19 6:28 P

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Day 77 - The healing power of rituals

"Another way to build emotional safety is to create habits or rituals that help you feel more settled."

"Rituals help you feel emotionally safe because they allow you to draw on familiar things and activities rather than constantly having to think up new ones."

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4/6/19 2:36 P

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Day 76 - Emotional safety

"Don't ignore your need for emotional safety. Instead, notice when you feel anxious or unsettled, then intentionally do something that will help you feel grounded and solid again."

This is saying to me, that when I feel emotionally challenged, I should go to my emotional safety, instead of reaching for food.

For me, my emotional safety is Jesus Christ. I should rely on Him more.

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4/5/19 8:57 A

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Day 75 - Small wins

"Notice small wins."

"...identify all the [rainbows] that help move you closer to your goals."

"Affirm your success."

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4/4/19 8:06 A

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Day 74 - Watch for rainbows

"...don't let ....challenges or discouragements affect your weight-loss actions. Instead of letting your struggles pull you down, start training yourself to notice all the good things around you."

"Label these tiny sports as rainbows -- gifts."

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4/3/19 10:06 A

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Day 73 - All-or-nothing
"Do you ever struggle with being a perfectionist in your dieting efforts?"
"Most people who are perfectionists tend to be all-or-nothing thinkers who follow the principle, do it right or don't do it at all."

This chapter contains some very interesting concepts on this subject." Buy the book!

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4/1/19 8:19 A

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Day 72 - Sneak eating

"Do you eat perfectly around others but creep off alone to finish off the last of the cookies or the leftover dessert?"

"Even though you know that sneak eating can totally ruin your diet, you may still be struggling with it on a daily basis."

"When you sneak food and overeat, you're the one who gains weight or feels bloated and miserable."

"Eat in the presence of others."

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3/31/19 1:03 P

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Day 71 - It's too hard!

"...you need to learn to face the tough times without allowing them to pull you off track."

"I can do hard things!"

"If you're like most people, you've done many hard things in your life."

"So instead of caving in on your diet because it feels too hard, buck up and tell yourself, 'Of course it's hard. But I've done a lot of difficult things in my life, and this isn't any different. I know that I can do hard things!'"

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3/29/19 5:24 P

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Day 70 - No good or bad

"change your vocabulary."

This chapter centers around the language that we use in reference to our food choices.

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3/28/19 10:03 P

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Day 69 - No cheating allowed

"If you confess that you 'cheated' on your diet,that indicates you believe the diet is in charge."

"Instead of saying you cheated on your diet, admit to yourself that every time you reach for food, you're making choices."

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3/27/19 9:05 P

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Day 68 - I had a "pause"

"As you work on changing your dieting vocabulary, here's another way to eliminate saying "I blew it." "...simply say, "I had a brief pause, but now I'm back on track."

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3/24/19 10:35 P

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Day 67 - Never say "I blew it"

",,,each time you say 'I blew it,' you reinforce your sense of failure and disappointment with not staying on your plan.You also give yourself permission to follow a minor slipup with a major eating binge.

"One mistake doesn't have to ruin your entire plan."

"Don't let yourself get caught up in your old ways of thinking...'"

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3/23/19 1:05 P

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Day 66 - Don't even start!

"Setting limits for yourself regarding certain food items can give you power over temptation."
"With sweets, desserts, and snack foods, the first bite is often what sets you up for wanting more."

Come up with a self-talk plan such as --

"Don't even start!"
"Don't even go there!"
"Stay on top of your plan."
"Hold your goals up high."
"Live above the crowd."

And then walk away from the food.


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3/22/19 9:01 A

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Day 65 - Stimulus narrowing

"Each time you encounter a food cue or temptation, you eventually decide whether to eat or not eat."

"The faster you say 'No!' and turn away from the food, the more likely you'll be able to avoid giving in."



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3/21/19 11:59 A

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Day 64 - Instant tools for triggers

"-- Brush your teeth
--or try eating something with the distinct opposite flavor of what you're hooked on.
--Flee when necessary
--Recognize times when you feel week...."

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3/20/19 11:14 A

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Day 63 - Buffers

"in your efforts to manage your food triggers, one of the best techniques is to create buffers that will protect you from slipping into eating. Whenever possible, put some distance between you and your high-risk, problem foods..."

Easier said than done. But where there is a will, there is a way.

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3/19/19 9:45 P

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Day 62 - Non-food triggers

When I read this chapter, I thought, "after finishing this book, I need to start reading it again, "
because it covers things that I thought only apply to my situations.

Edited by: MAE437 at: 3/19/2019 (21:46)
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3/17/19 1:20 P

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Day 61 - Food triggers

The author defines food triggers, the list of food triggers and how to handle the triggers.

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3/16/19 6:01 P

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Day 60 - Create a stop sign

"In your journal, write down three things you will use as your 'stop sign' plan for handling emotional hunger."

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3/15/19 4:20 P

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Day 59 - Heart hunger "instead"

This chapter addresses making a list of things to do instead of emotional overeating.

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3/14/19 9:26 P

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Day 58 - Heart hunger

"Before you reach for the first bite of comfort food, think about what feels empty or missing in your life. Then ask yourself, 'Will eating change this?'"

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3/13/19 9:22 P

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Day 57 - Head hunger "insteads"

"...quick solutions that will keep you from heading to the cupboard."

Edited by: MAE437 at: 3/14/2019 (21:22)
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3/12/19 1:38 P

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Day 56 - Head hunger

"...you can separate emotional eating into two distinct types -- head hunger and heart hunger."

"Head hunger usually starts with a specific food thought or craving;..."

"With head hunger, you typical look for foods that are chewy or crunchy, such as potato chips, nuts, and candy."

"Some of the most common reasons for head hunger eating include stress, deadlines, and other people."

I reached for popcorn yesterday.

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3/11/19 9:27 A

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Day 55 - Food is the consolation prize

This chapter continues to talk about the link between food and our emotions.

It is also brought out my childhood relationship to food.

Amazing!

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3/10/19 12:50 P

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Day 54 - Eating to feel better

Sometimes eating food does make us feel better.

The author gives techniques that can be tried to determine if it is really food we need.

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3/9/19 9:29 A

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Day 53 - Food is my best friend

".....Eventually food can become your best friend, the only way you know to fix your problems."

Today --

"...In your notebook, write down a list of times when food becomes your friend."

"Choose an item from your list and then plan how you could manager that issue without reaching for food. Record your ideas in your notebook."

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3/8/19 1:43 P

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Day 52: Food is an instant fix

I thought I was the only one that did this -- eat to procrastinate and escape; eating to avoid life.

The author provides a lot of tips -- one of which is "identify times when you're most likely to eat in order to avoid doing something. Write these down in your journal. Then plan ways you could handle these tasks without eating something first."

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3/7/19 8:16 A

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Day 51 - What Is emotional eating?
"Emotional eating: Anytime you reach for food when you aren't physically hungry or needing nutrition."

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3/5/19 12:19 P

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Day 50 - 10-minute solution

Never minimize the benefits of a small amount of exercise or think that you aren't accomplishing anything. Research shows that doing 10 minutes of exercise three times a day brings similar benefits to doing 30 minutes at a time."

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3/4/19 7:38 A

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Day 49 - Just do something

"...in your routine, just take one step. Get out of the rut, then stay with your efforts for three days and you'll find yourself back into a rhythm."

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3/3/19 8:25 A

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Day 48 - You gotta want to -

"Even when you're very determined to change your attitude, sometimes you'll still feel there are certain things you can't do. But in reality, you might have a deeper reason for dragging your feet. Maybe deep down you don't really want to do the work or invest the time or effort it takes to change your life." Substitute, I don't want to with "Of course I want to..."

What do you think about this subject?

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